Wednesday 2.17.2016

"FITNESS"

A. Three sets of:Good Mornings x 8-10 reps @3011Rest 45 secondsSupine Ring Rows x 8-10 reps @2111Rest 45 secondsGoblet Alternating Reverse Lunges x 12-16 repsRest 45 secondsSide Planks x 30-45 seconds/sideRest 45 secondsB. Complete 15, 12, and 9 rep rounds for time of:Kettlebell SwingsGoblet SquatsBurpees

"PERFORMANCE"

A. Every two minutes, for 20 minutes (10 sets) of:Clean x 1.1(rest 10 seconds between singles)Build in load over the 10 sets to today's heavy doubleB. Complete 15, 12, and 9 rep rounds for time of:Power Cleans (155/105)Burpee Box Jump Overs (24/20")

"COMPETITION"

You can find today's workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

Row 6,000 meters, alternating between:300 Meters @90-95%200 Meters easy pace